What are considered grain products?

December 27, 2025 •

4 min read

According to MyPlate, a program run by the USDA, any food made from wheat, rice, oats, cornmeal, barley, or other cereal grain is considered a grain product. This broad category includes everything from whole kernels to processed foods like bread and pasta.

Quick Summary

Grain products encompass a wide variety of foods made from cereal grains, including whole grains with all parts intact and refined grains that have been milled. They are a source of carbohydrates, fiber, vitamins, and minerals, with whole grains generally offering more nutritional benefits.

Key Points

Categorization: Grain products are broadly divided into whole grains and refined grains based on their processing.
Whole Grains Composition: They contain the entire grain kernel—the bran, germ, and endosperm—retaining higher fiber, vitamins, and minerals.
Refined Grains Composition: They are milled to remove the bran and germ, losing fiber and many nutrients, though some are added back via enrichment.
Health Benefits: A diet rich in whole grains is linked to a lower risk of chronic diseases like heart disease and diabetes.
Informed Choices: Prioritize whole grains by reading ingredient lists for the word "whole" and aiming to make at least half your grain intake from whole sources.
Diverse Examples: The group includes a wide range of foods, from whole kernels like brown rice and oats to prepared items like bread, pasta, and cereals.

The Foundation of Grain Products

Grain products are a fundamental part of diets worldwide and include all foods made from grains, which are the edible seeds of certain grasses. The simplest way to understand this food group is by dividing it into two primary subgroups: whole grains and refined grains. The key distinction lies in the processing and which parts of the original grain kernel are retained.

What are Whole Grains?

Whole grains are those that contain the entire grain kernel. This includes three distinct parts: the bran, the germ, and the endosperm. Each part contributes valuable nutrients to the grain:

Bran: The outer layer, rich in fiber, B vitamins, and minerals.
Germ: The embryo of the grain, packed with B vitamins, healthy fats, and some protein.
Endosperm: The largest part of the kernel, consisting mainly of starchy carbohydrates and some protein.

Because they retain all three parts, whole grains are more nutritious than refined grains. Examples of whole grain products include whole-wheat flour, brown rice, oatmeal, quinoa, and popcorn.

What are Refined Grains?

Refined grains are products that have been milled, a process that removes the bran and germ. This process is performed to give the grains a finer texture and extend their shelf life, but it also strips away most of the dietary fiber, iron, and B vitamins.

After milling, some refined grains are enriched, meaning some B vitamins (thiamin, riboflavin, niacin, and folic acid) and iron are added back. However, fiber is not typically added back, and other beneficial compounds from the bran and germ remain lost. Common examples of refined grain products are white flour, white rice, white bread, and most pastries and crackers.

Examples of Grain Products

Grain products come in many forms, from simple, whole kernels to complex prepared foods. Here is a list of popular examples:

Bread: Whole-wheat bread, multigrain bread, rye bread, white bread.
Cereals: Oatmeal, ready-to-eat breakfast cereals, muesli.
Pasta and Noodles: Whole-wheat pasta, white pasta, egg noodles.
Rice: Brown rice, wild rice, white rice.
Flour: Whole-wheat flour, all-purpose white flour.
Other Products: Popcorn, tortillas, couscous, bulgur, grits, crackers.

Whole Grains vs. Refined Grains: A Comparison


Feature	Whole Grains	Refined Grains
Processing	Minimally processed; bran, germ, and endosperm intact.	Heavily processed; bran and germ removed.
Nutrient Density	High in fiber, B vitamins, minerals (iron, magnesium), and antioxidants.	Lower in fiber; some B vitamins and iron may be added back (enriched).
Fiber Content	Rich source of dietary fiber, promoting digestive health.	Low or no fiber, less beneficial for digestion.
Impact on Blood Sugar	Slows down the conversion of starch to glucose, preventing sharp blood sugar spikes.	Can cause rapid blood sugar spikes due to quick digestion.
Health Benefits	Associated with lower risk of heart disease, type 2 diabetes, and certain cancers.	Fewer health benefits; excessive intake linked to weight gain and disease.
Examples	Brown rice, quinoa, whole-wheat pasta, oatmeal.	White rice, white bread, most crackers, sugary cereals.

Health Benefits of Incorporating Grains

Including grains in your diet, particularly whole grains, offers several documented health benefits.

Reduced Risk of Chronic Diseases: Regular consumption of whole grains has been linked to a reduced risk of heart disease, stroke, type 2 diabetes, and some types of cancer, including colorectal cancer.
Digestive Health: The fiber found in whole grains adds bulk to stool, which helps with regular bowel movements and promotes a healthy digestive system.
Weight Management: High-fiber foods, such as whole grains, can help with weight management. They take longer to digest, which provides a feeling of fullness and can help prevent overeating.
Nutrient Supply: Grains are an important source of complex carbohydrates for energy, and whole grains provide essential B vitamins (like folate), iron, and magnesium.

Making Healthier Grain Choices

To maximize the health benefits of grain products, nutrition experts recommend making at least half of your grain intake whole grains. Here are some practical tips for making healthier choices:

Prioritize Whole Grains: Choose 100% whole-wheat bread and pasta, brown rice over white, and whole oats for breakfast.
Read Food Labels: Check the ingredient list. If the word "whole" appears before the grain name (e.g., "whole wheat flour"), it's likely a whole grain. Look for the Whole Grains Council stamp on packaging for verification.
Limit Sugary and Fatty Grain Products: Minimize intake of pastries, cookies, and other grain-based desserts, which are often high in added sugars, saturated fats, and refined grains.

Conclusion

Grain products are a cornerstone of a healthy and balanced diet, providing essential carbohydrates, fiber, vitamins, and minerals. Understanding the distinction between whole grains and refined grains is key to making informed dietary choices. By prioritizing nutrient-dense whole grains, you can unlock significant health benefits, from improved heart health and digestion to better weight management. Incorporating a variety of grain products into your weekly meals ensures you receive a broad spectrum of nutrients that are vital for overall well-being.

USDA MyPlate - Grains Group

Frequently Asked Questions

The primary difference is that whole grains contain the entire grain kernel—the bran, germ, and endosperm—while refined grains have the bran and germ removed during processing, stripping them of key nutrients.

No, 'multigrain' simply means a product contains more than one type of grain. To be considered a whole grain product, the first ingredient listed should be a whole grain, or it should be labeled as 100% whole grain.

Yes, white rice is considered a refined grain because the bran and germ have been milled away, leaving only the starchy endosperm.

Examples of whole grain foods include brown rice, wild rice, oatmeal, quinoa, whole-wheat flour, whole-wheat bread, and popcorn.

While enriched grains have some vitamins and iron added back after processing, they do not have the fiber or the other beneficial components found in whole grains, so they cannot fully replace their nutritional benefits.

Dietary fiber from grains, especially whole grains, helps reduce blood cholesterol, promotes healthy digestion, and contributes to weight management by increasing the feeling of fullness.

Though not from the grass family, pseudograins like quinoa, buckwheat, and amaranth are similar to true grains in their culinary use and nutritional profile, and are typically included within the grain category.